Incorporating Mushrooms in Your Diet

Hi Bulls!

September is National Mushroom Month! I thought it would be fitting to make our produce of the month, you guessed it, mushrooms! Mushrooms are an underrated produce, in my opinion. Not only can they be a great addition to a variety of dishes, but they are also packed with nutrients.

By no means am I an expert on mushrooms, as there are so many different varieties. However, I do know they all have a similar nutritional profile. Mushrooms are the only produce that contain natural vitamin D, and one of the few non-fortified food sources. In addition, mushrooms are rich with B vitamins, including riboflavin, niacin, and pantothenic acid. They also contain copper, potassium and important antioxidants, like selenium and ergothioneine.

Growing up I never really cared for mushrooms, but the more I have experimented with different foods, flavors and recipes, I have come to love them as well as a variety of other foods (like Brussel sprouts). Just because you tried a certain food prepared one way, doesn’t mean you won’t like it another way. I always recommend experimenting with different flavors and preparation methods. I know we were always taught not to play with our food, but I recommend the opposite

Some ways I love to include mushrooms in my diet:

· Mixed in pasta sauce – I usually buy pasta sauce in a jar and then add mushrooms when heating it up.

· Added in soup or chili – I have a new chili recipe that I LOVE (check out the recipe page or click here to watch how I make it!)

· On top of pizza or flatbread – I’m a veggie pizza lover and mushrooms are always included! I have recently come to love making my own flatbreads, too. If you prefer fresh veggies, you can even combine the extras in a bag and freeze them to use for toppings later.

· In green bean casserole – Anyone else have a family member that always makes the best green bean casserole? I’ve tried to replicate it and love adding in cream of mushroom soup, as well as some fresh diced mushrooms. I must admit that my aunt’s is better, but I try my best!

· On top of a burger – Whether it’s a beef patty or veggie burger, you can’t go wrong with the mushroom/Swiss cheese combo!

Since mushrooms are the produce of the month for September, keep your eye out in the dining halls for recipes featuring mushrooms. Leave a message in the comments with some of your favorite recipes featuring mushrooms! Also, don’t forget to check out the ‘Produce of the Month’ page, where you can find more information about mushrooms and some delicious recipes.


As always, I am available to all our USF Dining meal plan holders! Feel free to reach out with any questions or concerns.

– Sierra

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